SBR Utopia - OPEN (Page 12)
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() tri808 - 2012-12-28 11:44 AM I got in a set of 3x5' @ 302, 303, and 308. Can't imagine what 2x30' would be like...oh wait...I don't have to imagine because I can't do it...LOL. After doing this a couple times early in the year, 2 x 20 wasn't so bad even though the power output was noticeably higher. Especially with this vid being a flat TT, it's a long yet strong controlled burn. They jam Bobridge, Phinney, Wiggins & Millar into the first 11 min, then the last 19 are chasing Cancellara & Martin. So it builds nicely. Edited by brigby1 2012-12-28 12:19 PM |
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![]() | ![]() marcag - 2012-12-28 6:03 AM axteraa - 2012-12-28 5:45 AM Marc, what are the screw shoes like to run on bare pavement? We got a bunch of that snow yesterday too but not quite as much as you by the looks of things. Neil, welcome to the group! I did a 1500 TT in the pool this morning and went 23 seconds faster than my last attempt with much better pacing. I'm pretty happy with that, I guess getting my arse kicked by the kids on the swim team is paying off. They are not bad on asphalt. Much, much better than yaktrax. I find short sections on ashpalt break the yaktrax. They are not very effective in deep snow and almost useless in slush. yaktrax are much better for that. They cost nothing to make. Just use an old pair of shoes. We got about 40cm in Ottawa, 50 in Montreal. I have a feeling you will be getting more today and tomorrow. That dog is standing in 40cm of snow Congrats on the 1500 ! Welcome Neal !!! Screw shoes are awesome. I really want to make some even though I have absolutely NO reason to. Very cool! |
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Member ![]() ![]() ![]() | ![]() Got in another week of cycling and managed an 11 mile run today as well. Open house party tonight and then bringing my daughter back to Boston tomorrow. If it isn't snowing too bad, might stop at the store the runs out of and pick up some new running shoes. Want to get them broken in before the marathon in Feb. Just hope the New England weather holds another couple weeks to get some long runs in. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() tri808 - 2012-12-28 11:44 AM I got in a set of 3x5' @ 302, 303, and 308. Can't imagine what 2x30' would be like...oh wait...I don't have to imagine because I can't do it...LOL. NIce work Jason. All this talk of power has gotten me wondering....What kind of power am I putting down? I don't recall being one of those "heavy sweat" guys but at spin class I'm really the only one with a pool of sweat under the bike. If I wanted to get some type of power setup on my roadie what kind of dough $$$ would I be lookin' at? |
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![]() reecealan - 2012-12-28 9:58 AM tri808 - 2012-12-28 11:44 AM I got in a set of 3x5' @ 302, 303, and 308. Can't imagine what 2x30' would be like...oh wait...I don't have to imagine because I can't do it...LOL. NIce work Jason. All this talk of power has gotten me wondering....What kind of power am I putting down? I don't recall being one of those "heavy sweat" guys but at spin class I'm really the only one with a pool of sweat under the bike. If I wanted to get some type of power setup on my roadie what kind of dough $$$ would I be lookin' at? If you have a trainer, speed sensor, and an ANT+ usb thumbstick...it will only cost you about $10 a month to get virtual power with trainerroad. The number may not be "accurate" (it isn't for me), but it will at least give you a baseline for training and improvement. If you're looking for the real thing, where you can train outdoors and get power measurements from a strain gauge rather than a speed calculation, then you're looking at a little more money. Powertap will be your cheapest option, and there are used wireless models that can be had in the $500 range already built into a wheel. New models will run you closer to $1k built into a new wheel. Crank based options currently available are SRM, Quarq, and garn farn it...I can't remember the last one...but they are all in the $1500-2500 range, for the PM and crank. If you're interested in power, I would recommend getting "Training and racing with a Power Meter" by Allen and Coggan. They go over the basis of training with power, as well as the options you have (pros and cons) of the current powermeters on the market. Lots of people here train with power, and I know the topic is a bit confusing, so feel free to ask more questions. Also keep in mind that you'll need a computer or watch that can read power such as a garmin 500, 310xt, 910xt, Timex global trainer, Joule, etc. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() axteraa - 2012-12-28 5:45 AM Marc, what are the screw shoes like to run on bare pavement? We got a bunch of that snow yesterday too but not quite as much as you by the looks of things. Neil, welcome to the group! I did a 1500 TT in the pool this morning and went 23 seconds faster than my last attempt with much better pacing. I'm pretty happy with that, I guess getting my arse kicked by the kids on the swim team is paying off. I dont' know about screw shoes (I migjht try those) but my Yaktrax do fine on the pavement/asphalt. Two winters ago I had a long run, 16-20 miles where 2/3 was on ice/packed snow the other third on sidewalks/asphalt. No issues at all. Dude, that's a fast 1500m. Is that SCM or LCM? I would love to play the "catch me if you can" triathlon game.
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() reecealan - 2012-12-28 4:11 PM I dont' know about screw shoes (I migjht try those) but my Yaktrax do fine on the pavement/asphalt. Two winters ago I had a long run, 16-20 miles where 2/3 was on ice/packed snow the other third on sidewalks/asphalt. No issues at all. Dude, that's a fast 1500m. Is that SCM or LCM? I would love to play the "catch me if you can" triathlon game.
Thanks, that's SCM. I play the "catch me if you can" triathlon game every single time I race! Unfortunately someone always does, LOL. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() tri808 - 2012-12-28 4:07 PM reecealan - 2012-12-28 9:58 AM tri808 - 2012-12-28 11:44 AM I got in a set of 3x5' @ 302, 303, and 308. Can't imagine what 2x30' would be like...oh wait...I don't have to imagine because I can't do it...LOL. NIce work Jason. All this talk of power has gotten me wondering....What kind of power am I putting down? I don't recall being one of those "heavy sweat" guys but at spin class I'm really the only one with a pool of sweat under the bike. If I wanted to get some type of power setup on my roadie what kind of dough $$$ would I be lookin' at? If you have a trainer, speed sensor, and an ANT+ usb thumbstick...it will only cost you about $10 a month to get virtual power with trainerroad. The number may not be "accurate" (it isn't for me), but it will at least give you a baseline for training and improvement. <...snip...> In addition to everything Jason said, if you don't mind having to do a bit more manual work setting things up, you don't even need the $10/month for Trainerroad. Golden Cheetah will do the same thing (Virtual power) but you will have to set it up yourself as opposed to the simplicity of TR. I haven't used TR at all but I have done a bit with GC and I think Marc has used it quite a bit. As Jason said, there is tons of (sometimes confusing) information, feel free to ask questions. |
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![]() | ![]() axteraa - 2012-12-28 1:27 PM tri808 - 2012-12-28 4:07 PM reecealan - 2012-12-28 9:58 AM tri808 - 2012-12-28 11:44 AM I got in a set of 3x5' @ 302, 303, and 308. Can't imagine what 2x30' would be like...oh wait...I don't have to imagine because I can't do it...LOL. NIce work Jason. All this talk of power has gotten me wondering....What kind of power am I putting down? I don't recall being one of those "heavy sweat" guys but at spin class I'm really the only one with a pool of sweat under the bike. If I wanted to get some type of power setup on my roadie what kind of dough $$$ would I be lookin' at? If you have a trainer, speed sensor, and an ANT+ usb thumbstick...it will only cost you about $10 a month to get virtual power with trainerroad. The number may not be "accurate" (it isn't for me), but it will at least give you a baseline for training and improvement.
In addition to everything Jason said, if you don't mind having to do a bit more manual work setting things up, you don't even need the $10/month for Trainerroad. Golden Cheetah will do the same thing (Virtual power) but you will have to set it up yourself as opposed to the simplicity of TR. I haven't used TR at all but I have done a bit with GC and I think Marc has used it quite a bit. As Jason said, there is tons of (sometimes confusing) information, feel free to ask questions. It wouldn't be confusing if you all would stop talking Greek when you talk about power. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() bzgl40 - 2012-12-28 4:52 PM It wouldn't be confusing if you all would stop talking Greek when you talk about power. I know exactly what you mean. There really is a bit of a language barrier when you aren't familiar with it. Honestly, I felt the same way when I would read threads on ST and eventually after enough "WTF does that mean?" moments, I started doing some researching to try to get the basics of it all. I've had my Powertap for 2+ years and I think I'm only scratching the surface of it all but I finally feel like I'm getting a bit of a handle of how to train effectively with it (but I still have a long way to go). Anytime we speak Greek, just hit reply and type out what I said above. "WTF does that mean?" |
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![]() axteraa - 2012-12-28 11:00 AM bzgl40 - 2012-12-28 4:52 PM It wouldn't be confusing if you all would stop talking Greek when you talk about power. I know exactly what you mean. There really is a bit of a language barrier when you aren't familiar with it. Honestly, I felt the same way when I would read threads on ST and eventually after enough "WTF does that mean?" moments, I started doing some researching to try to get the basics of it all. I've had my Powertap for 2+ years and I think I'm only scratching the surface of it all but I finally feel like I'm getting a bit of a handle of how to train effectively with it (but I still have a long way to go). Anytime we speak Greek, just hit reply and type out what I said above. "WTF does that mean?" LOL...very true. I've had my PT for almost 3 years but have only recently been monitoring my TSS (greek again...HAH). But it's also why I recommend anyone who is even interested in power to read the book. It will get you familiar with some of the terminology, theories, and training protocols so a discussion with other power users will make sense to you. |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() I put this paragraph in another thread regarding the same 2x30 min in 1:45 workout above and thought it might be of use here with the power discussion: For those not familiar, TSS = Training Stress Score, which is a power based metric to help determine to physiological cost of a workout, or how big of a load it was. Intensity matters. If I had done the entire workout in the high 60's (closer to an IM effort level for many) the score would have only been 65% of what it was, or I would have had to ride ~55 min longer, for 2:40 total. I've had the power meter for ~a year & a half now. I'm into math & science and tracking things is fairly instinctive for me, so it came faster. You don't have to learn everything at once. You can just become familiar with looking at it and getting used to monitoring it during various points of the workout. Then keep adding to that familiarity over time. If , say, the stress score causes your head to swim, then wait on using it until you're more grounded in other things first. ETA: Good starting points seem to be learning to read what's going on right now and what's going on over the ride. Either by way of overall average and/or taking splits. Edited by brigby1 2012-12-28 4:43 PM |
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![]() Ben...that's basically how I started out with power. Just monitoring what's going on at the current time, and in perspecitve of a single overall ride. Then trying to improve those numbers over time. Once I got a handle on that, then I looked more into TSS and how to actually get my fitness to peak for a race. You also learn what TSS loads your body can handle over a week or a few weeks before you start to burn out. All interesting stuff if you're willing to dig into it. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Been out of youch while I was at the inlaws, also seem to have come down with something and am fighting it - no training at the moment, and too much junk food. New years resolutions will be easy. |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Ended up riding and running today and then had 3 Mai tais at happy hour...lol..just had a giant steak and will be ready to go for my workout tomorrow. I'm not exactly sober. Too much fun in Maui!! 90min run planne for tomorrow. Night night |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() Added on 10 x 100 dolphin kick w/fins to the swim workout today (did it yesterday too). Really want to figure this out, and the Masters coach suggested the fins the other day, knowing that I'd be using the Aquasphere Alpha fins. Sure could feel the abdominal muscles working with that. And the idea was to find things like that to build up since I'd been kind of lost with the motion. |
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Melon Presser ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Here's a small-pool, swim-cords workout I did today, annotated. A challenge of bungee-cord workouts that helps make up for its not-movingness is that if you're not in a shallow end, you really don't get any feet-down total rest. "Rest" is treading or sculling water in the deep end. Another pointer for these workouts is that you can (somewhat) calibrate your effort by seeing where you're at in the pool. If you're swimming at this line/row of tiles, then the next line/row forward means you're working that much harder. You can also use cords to identify weak/lag points in your stroke ... these will cause you to move backward. One (minor) downside is that because you're not moving forward, you're not creating a small bow wave with a trough that you can breathe in to the side. You will need to rotate slightly more to get your head out of the water to breathe. In my experience, this self-corrects in pool or open water anyway. (And if there's any chop/swells in OW, it can become a moot point). I also have some video angles of me swimming that I'll post after New Year's for comment (gulp!) |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() reecealan - 2012-12-28 2:11 PM axteraa - 2012-12-28 5:45 AM Marc, what are the screw shoes like to run on bare pavement? We got a bunch of that snow yesterday too but not quite as much as you by the looks of things. Neil, welcome to the group! I did a 1500 TT in the pool this morning and went 23 seconds faster than my last attempt with much better pacing. I'm pretty happy with that, I guess getting my arse kicked by the kids on the swim team is paying off. I dont' know about screw shoes (I migjht try those) but my Yaktrax do fine on the pavement/asphalt. Two winters ago I had a long run, 16-20 miles where 2/3 was on ice/packed snow the other third on sidewalks/asphalt. No issues at all. Dude, that's a fast 1500m. Is that SCM or LCM? I would love to play the "catch me if you can" triathlon game.
I usually go through one set of YakTrax per year, which I guess is ok.I got a new pair yesterday. The ones with the spikes. That's today's experiment. I mix the yaktrax and screw shoes. Mostly ice = screw shoes, more than a few cm of snow YakTrax. I bet screw shoes would be good for trail running. I discovered a great new gadget. The Wahoo ant+ dongle for the iphone. My iPhone is now my run GPS and my bike computer. It picks up my HR on the run and uses the iPhone GPS. It picks up my power and HR on the bike. I always had the iphone with me anyway. Every km it tells me my pace in the headset while running. On the bike it shows me NP, TSS best 30s, 1m, 5m.....and you flip displays with a stroke of the finger. They only have the greek version of these metrics however. At the end of the workout you press 1 button to upload to each of strava, TP, garmin connect and dropbox, which is great to keep a copy of the files or to send to a coach. Very nice piece of hardware. It also allows Quarq calibration and diagnostic information, which is cool. I can send my data from my garmin watch to it and then upload to TP, Strava.....
Edited by marcag 2012-12-29 6:26 AM |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Marc, I just skimmed dcrainmakers review and the wahoo adapter looks pretty cool. The most obvious benefit I 'see' is that I will be able to actually read the display with more than 2 pieces of data vs my 910. I don't like running with my phone but do have it with me the bike when outside. Hmmmmmmm. I don't really use half of what the 910 offers, so a bit more technology could hardly hurt. And I have some gift cards. |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I have a 2:20 trainer ride to do this morning and have been stalling. I need to channel some of Yanti's trainer badness and get my azz on the bike. |
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![]() | ![]() kcarroll - 2012-12-29 6:11 AM I have a 2:20 trainer ride to do this morning and have been stalling. I need to channel some of Yanti's trainer badness and get my azz on the bike. Go get it done! |
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![]() | ![]() Been catching up at work after the holiday, stil got in some training too but need tri catch up with the group. Regarding recent topics ie Andy Pott's swim workout, well I recall seeing this blur sort of like a comet swoosh past me at IMLP this year. Based on the difference in our swim times (basically he was in another time zone) I think I could attempt.the warm up and would be pretty happy if I did not drown! I have put sheet metal screws in an old pair of shoes before as well. I have found that putting a pair of screws in the heel area and a pair up front works best for me when running on a partially plowed road, as too many screws make running on asphalt a little uncomfortable. But that may have to do with the way they maintain the roads around here, I don't know. I am on the trainer almost exclusively now. 6 x 10' followed by 7x 1' today. I use a Kirk kinetic trainer. On their website is a power curve for their trainers. I used their numbers to approximate power from speed and in combination with heart rate, cadence, and RPE I have been able to follow Jorge's program fairly closely with good results. |
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Melon Presser ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() kcarroll - 2012-12-29 9:11 PM I have a 2:20 trainer ride to do this morning and have been stalling. I need to channel some of Yanti's trainer badness and get my azz on the bike. GO KIM GO! Do what I do and just get on naked in bare feet to start off with. When you realize it's not so bad but it'd be a lot better with gear, hop off and take a couple minutes to get kitted out, then hop back on and enjoy the ride even more. |
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![]() | ![]() Went out for my run and everyone I ran by asked me if I was cold. I was in shorts and a long sleeve windstopper shirt, hat, and thin gloves but they were all in parkas, big thick hats, and winter gloves. I don't think they believed me when I said I was sweating |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() bzgl40 - 2012-12-29 9:45 AM Went out for my run and everyone I ran by asked me if I was cold. I was in shorts and a long sleeve windstopper shirt, hat, and thin gloves but they were all in parkas, big thick hats, and winter gloves. I don't think they believed me when I said I was sweating
I warm up quick when I run too...not so much on the bike Got in 84 miles today on a chilly and windy group ride, I'm at 401km on the Strava challenge for the week, should get close to finishing up tomorrow. |
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